How Chat GPT Helped Me Create a Machine-Based Gym Routine for Golf

Background

After several years away from the gym, I wanted to get back into shape with a clear goal: build strength and stability for the upcoming golf season. Since I haven’t trained consistently in years, I asked ChatGPT to design a safe, effective, and beginner-friendly machine-based gym program specifically for golf.

Here’s the program it suggested, and I’m excited to start following it!

Goal

Build strength for the upcoming golf season, with a safe and effective approach for a 45-year-old who hasn’t trained regularly in several years.
The program uses machines only and focuses on legs, back, core, and warm-up.

Warm-up (10–12 minutes)

Choose one:

• Cross trainer (recommended – low impact and rotational movement)
• Stationary bike
• Treadmill (brisk walking)

Focus: Increase blood flow, especially to hips, back, and core.

Optional but beneficial:

• 2 minutes of light upper-body rotation (no weight)
• Hip circles

Legs – power from the ground (the engine of the golf swing)

1. Leg Press

• 3 sets × 10–12 reps
• Feet shoulder-width apart, push through the heels

2. Leg Curl (hamstrings)

• 2–3 sets × 12–15 reps
• Important for swing stability

3. Leg Extension (quadriceps)

• 2 sets × 12–15 reps
• Controlled movement

Back – rotation & posture

4. Lat Pulldown

• 3 sets × 10–12 reps
• Pull to the chest, not behind the neck

5. Seated Row Machine

• 3 sets × 10–12 reps
• Pause for 1 second at the contracted position

Core – key to a stronger, safer swing

6. Abdominal Crunch Machine

• 3 sets × 12–15 reps
• Slow and controlled, especially on the way back

7. Rotary Torso Machine (if available)

• 2–3 sets × 10–12 reps per side
• Light to moderate weight, focus on control

If no rotary machine is available:
→ Use a Back Extension Machine

• 2 sets × 12 reps

Training structure & progression

• Frequency: 2–3 sessions per week
• Rest: 60–90 seconds between sets
• Tempo: Controlled, no jerky movements
• Increase weight gradually once all sets feel stable and well-controlled

Golf-specific tips

• Prioritize mobility before power
• Strength training works best 1–2 days before playing, not on the same day
• Small, steady progress = better swing and fewer injuries